NEW! Cove Fitness & Health App

Sanctuary Cove Country Club has extended their commitment to helping the community achieve their health, fitness and wellness goals by launching their new app, Cove Fitness & Health. Offering 24/7 access to the club’s team of world-class trainers and rehabilitation professionals, the app is an ever-evolving library of workouts, recipes and challenges to keep users motivated to achieve and maintain a healthy lifestyle. Cove Fitness & Health holds a range of workouts of all disciplines and difficulty levels, from Pilates and Yoga to Strength and Cardio. Workouts are filmed in a number of locations, from inside the Country Club Gym, to overlooking the picturesque Palms Golf Course or even on a luxury vessel on the glistening Gold Coast waterway! Users are never without an engaging workout. https://youtu.be/KVBYAQvbe7k The app is designed with a range of difficulty levels in mind so members can start small, with simple and quick sessions before committing to more challenging, extensive workouts. Available on smartphone or tablet, members can access the app at any time of the day, allowing flexibility for those who work long hours, shift work or are unable to physically attend the gym. This lifestyle is taken into account with its library of simple and easy recipes, created by a qualified dietician. Users can rest assured the recipes are holistically healthy and will, in combination with their training, contribute to achieving their fitness goals. Cove Fitness & Health encourages a sense of community by allowing members to ask questions about recipes and workouts, so they can get the most out of their experience. Challenges are regularly updated on the app, so users can set themselves short-term goals and mix up their training. Membership to Cove Fitness & Health is open to both members and non-members of the Country Club, on a monthly, quarterly and yearly basis. Cove Fitness & Health is free to download on Apple and Android devices from January 2021. For more information on the app and how you can join, visit app.sanctuarycovecountryclub.com.au


Sanctuary Cove Goes Pink

Sanctuary Cove Goes Pink Sanctuary Cove is Going Pink for the Month of October to support vital breast cancer research. Sanctuary Cove Golf and Country Club has teamed up with the InterContinental Sanctuary Cove Resort, Sanctuary Cove Marine Village, Sanctuary Cove Body Corporate Services and Sanctuary Cove Country Club to raise money throughout October to support the ground-breaking breast cancer research being conducted at Griffith University’s Institute for Glycomics. Based right here on the Gold Coast, the Institute for Glycomics is a world leading biomedical research institute whose unique approach to cancer research makes it the only one of its kind in Australia and one of only six in the world. The Sanctuary Cove Country Club will be hosting an array of classes and challenges during October to raise funds for this worthy cause. 2 Hour Yoga on 6 October Yoga has many health benefits for mind and body. Add to this the opportunity to support a worthy cause, and you’re set for a full session of positivity in our Group Yoga Class. Held on Tuesday 6 October, your participation will help raise money for vital cancer research at Griffith University’s Institute for Glycomics. Suitable for all levels of fitness, the class will be modified to suit your yoga experience. You will be guided to stretch and strengthen your body over two hours in the Sanctuary Cove Country Club Gym. Afterwards drop into Arnie’s Cafe and Bar for a light, healthy morning tea. Your $10 participation fee will be donated in full to Sanctuary Cove’s Go Pink fundraising fund as we focus as a precinct on raising much needed money for cancer research being conducted at the Institute for Glycomics based at Griffith University here on the Gold Coast. Date: Tuesday 6 October 2020 Time: 9:30am - 11:30am followed by a light morning tea in Arnie’s Cafe and Bar Price: $10 per person (includes yoga class only) Bookings: Bookings are essential. Please book and prepay at the gym reception. Boxing Challenge on 12 October Fundraising with a Punch: Join our Go Pink Fitness Boxing Challenge  Get the blood pumping and join the fight against Breast Cancer at our fun, non-contact boxing inspired group fitness class. Sanctuary Cove Country Club Personal Trainer Ryan Fishburn will be leading the way as he takes you through a workout suitable for all fitness levels. Your $10 participation fee will be donated in full to Sanctuary Cove’s Go Pink fundraising fund as we focus as a precinct on raising much needed money for cancer research being conducted at the Institute for Glycomics based at Griffith University here on the Gold Coast. Date: Monday 12 October 2020 Time: 10am - 11.30am Price: $10 per person Bookings: Bookings are essential. Please book and prepay at the gym reception. Beach Bootcamp on 24 October Sweat it out on the Sand for a good Cause: Go Pink Beach Boot Camp  Join the team from Sanctuary Cove at Main Beach as you’re put through your paces in a fun, beach fitness boot camp on 24 [...]


Yoga and Pilates: is it worth the hype?

Yoga and Pilates: is it worth the hype? Gone are the days of yoga and pilates being characterised by hippies... our instagram feeds are now filled with people doing crazy poses, exercising on reformer machines and engaging something called a 'pelvic flooer'? Are yoga and pilates worth the hype, and what's the difference between them? Read on to find out! Yoga vs Pilates There are many different types of yoga, ranging from gentle and nourishing all the way to challenging and sweat-inducing. Yoga uses strengthening poses and breathwork to bring the mind and body into unison, forming a practice that is beneficial for both mental and physical health. Pilates, on the other hand, focusses more on building strength through targeted, focused movement. The practice can take place on a mat or reformer machine, and tests core strength with the added benefit of improving muscle strength and flexibility. So, is it worth the hype? Both yoga and pilates  are excellent ways to destress and unwind after a busy day. Due to the measured, deliberate movements involved in each practice, the mind is forced to slow down and focus, proving to relieve stress and calm nerves. If your mind is constantly running at a hundred miles per hour, consider incorporating yoga or pilates into your fitness routine. Yogis everywhere will applaud yoga for it's lessons in resilience. By holding poses which can often be arduous at first, participants are taught to 'find comfort in the discomfort'. When practiced often, the skill of resilience spans beyond the yoga mat and into everyday life, reducing mental pressure and emotional tension. Even if a slow and steady workout doesn't sound like your jam, don't overlook yoga and pilates for a good old arm, leg and booty workout. Using body weight and precise movement, both exercises work to tone and strengthen muscle, as well as rehabilitates the spine and joints. By incorporating yoga and pilates in amongst your other workouts, you will become stronger, more flexible and prevent injury. Swap your next HIIT workout for a yoga or pilates session with of Sanctuary Cove Country Club's friendly and qualified instructors, and feel the difference in your mind and body! To view the yoga studio timetable click here. Any questions please contact reception on 5699 9070 or email [email protected]


Fitness Motivation

Out of bed and into the gym: three ways to regain fitness motivation this spring Winter isn’t just hibernation season for bears… as the weather cools down, we tend to neglect our fitness goals and routines, trading them in for extra episodes of our favourite Netflix series, or the warmth of our beds when that morning alarm goes off. Spring is here and there’s no better time to regain fitness motivation, get back into routine and start building momentum to smash those summer fitness goals. Here’s our top tips to regain motivation after winter, and get back into the swing of things. Group Fitness Classes Consistency is key when it comes to achieving fitness goals, and the best way to ensure consistency is to work out with a friend! Having an ‘accountability buddy’ is a great motivator to get you working out regularly and forming good habits. Attend a group fitness class with your accountability buddy (or buddies!) to experience a challenging workout in a fun atmosphere. Another benefit of group fitness is the convenience of never having to plan your workouts, which can often be an inconvenience, leading to skipping or avoiding the gym. At Sanctuary Cove Country Club, there are over 35 classes per week to choose from, with options for all fitness levels so you are spoilt for choice! Click here to view class descriptions and timetables, and find a class that suits you best. Personal Trainer If you are ready to take it one step further, enlist the ultimate accountability buddy… a personal trainer. Not only will a PT keep you in check and ensure you attend every workout, they can provide you with foundational exercises that are tailored to your specific needs and goals. All the trainers at Sanctuary Cove Country Club are highly qualified and accredited, specialising in different training styles and client outcomes. Our PTs can teach you how to exercise safely and use the correct technique, so you can get the most out of your workout and achieve your goals quicker. InBody Scan Regardless of whether you decide to workout with friends or assign a personal trainer, define your baseline with an InBody Scan. The InBody body composition analyser measures over 40 parameters in the body, including muscle mass, body fat and visceral fat levels. In just a few minutes, determine your current body composition so you can set relevant and achievable goals, and discuss how to achieve them with one of our trained professionals. It’s recommended to have an InBody Scan every 6-8 weeks, to track your progress and adjust your workouts and goals accordingly. If you are ready to regain your fitness motivation and put our top tips into practice please contact reception on 5699 9070 or email [email protected]


Spring Into September

Spring into September with Outdoor Training Get outside and join a yoga, pilates or bootcamp session. With picturesque views of the golf course and peaceful sounds of nature - Spring is the best time of year to get outdoors and start that training for Summer. During the month of September: Monday/Wednesday/Friday 5.45am - 6.30am Bootcamp Session Thursday at 9.30am - 10.30am Pilates Class Thursday at 10.30am - 11.30am Yoga Class Saturday 7.00am - 7.45am Bootcamp Session After each outdoor class enjoy a fresh fruit platter. If you wish to find out more about these programs please contact reception on 5699 9070 or email [email protected]


Join The 4 Week Challenge This August

Smash your fitness goals this August at the Sanctuary Cove Country Club and you could win a stay at the InterContinental Sanctuary Cove Resort Starting August 3rd push yourself to your limit and hit your fitness goals.  This challenge is designed to improve your health and well being and set up healthy habits that can be continued throughout the Summer.   Your challenge will start with an InBody Body Scan which measures your body and provides a detailed, yet easy to understand report. On your results sheet, you will see how many kilograms of fat and muscle is on your body and where it is located. From this the trainers will be able to see which areas of your body you need to work on and can help you to plan the best workout routine for your challenge.  On completion of the challenge you will receive another InBody Body Scan to measure your results. This also keeps you accountable throughout the challenge.    Over the four weeks you will receive:  2 x InBody body scans one at the start and one at the end of the challenge to measure your results Guidance and suggestions from Ryan and the team on how to reach your goal Complimentary Sanctuary Cove Country Club gym bag When you sign up you go in the draw to win a stay at the InterContinental Sanctuary Cove Resort including one nights accommodation for two people including a $100 voucher to spend in their cafes, restaurant or bar. Join now at reception or email [email protected] or phone 07 5699 9070. There is a participation fee of $50 (free for VIP Members).  If you wish to find out more about these programs please contact reception on 5699 9070 or email [email protected]


One Member’s Weight Loss Journey – Week 2

Matt has teamed up with the Country Club’s Manager, Ryan Fishburn to turnaround his health through a lifestyle program that combines exercise with a healthy eating plan [read previous post here]. To start Ryan increased daily activity and weight training. This included walking or surfing each morning, a one-hour cardio and weight training session three times per week, and an intense PT session twice a week. From a diet perspective Matt eliminated processed foods, sugar, food colouring and flavouring and commenced intermittent fasting, whereby Matt eats his first meal at 11am and next meal at 6pm. In two weeks Matt has lost 5.7kg, 3.5% body fat and dropped 3 points in visceral fat. Ryan said these initial results were outstanding. “Matt has shown that he is following all disciplines of the plan, by just not training well but also eating less and making healthier choices,” he said. Matt is also pleased with his results, although hesitant in maintaining his new healthy habits. From a workout perspective, Matt’s body is hurting a little more than before as he works harder under Ryan’s guidance. The training sessions work different muscles that have not previously seen much attention. The biggest surprise for Matt is how instrumental diet and food is to his weight loss program. While the hardest part is eliminating carbohydrates (formerly a daily food source for Matt), the easiest part has been intermittent fasting. Normally Matt’s morning routine would be to wake up, shower and breakfast, followed by an early lunch at 11.30am. However, the day now starts with a surf, shower and coffee before starting a morning workout with Ryan. At 1pm Matt reaches for a protein shake which keeps him going through until dinner. This last meal of the day avoids carbohydrates and includes vegetables and protein. Matt has also forgone his daily beer. Ryan plans to continue the current schedule with Matt for the next fortnight and review after this. The workout will vary with different exercise sets, reps and rest times. The diet will continue to focus on whole foods and intermittent fasting, the only difference will be changing the protein shake on some days to meals such as omelettes or salads. In two weeks Matt will be one month into his challenge and undergo his second body scan to review body fat and weight loss results. If you wish to find out more about these programs please contact reception on 5699 9070 or email [email protected]


One Member’s Weight Loss Journey

Everyone has their own health and fitness journey and start them for a myriad of reasons. They could be small or large weight loss goals, the desire to be fitter with higher energy levels or just to eat healthier meals. One Sanctuary Cove Country Club member is about to undertake a life changing 12-week challenge. Matt Rippin is the General Manager of the InterContinental Sanctuary Cove Resort; he is a husband and father of two that due to his hospitality background took the opportunity to indulge in fine wine and food.   After years of doctors’ advice to lose weight, it took the loss of Matt’s father to finally realise life is short. His father was a great man and role model that Matt misses dearly. He now wants to ensure he shares a long, well lived life with his family and to be a great role model for his children. Matt will team up with the Country Club’s Manager, Ryan Fishburn to turnaround his health through a lifestyle program that combines exercise with a healthy eating plan. Matt is 46 years old and weighs 114kg, a far heavier version of himself when he met his wife Kerry 16 years ago weighing just 85kg. His goal is to lose 10-15 kg before Summer (and keep it off!), and will allow him to say sayonara to  the dad bod look! There are many health issues associated with being overweight including unnecessary stress on your vital organs, low energy, Type Two diabetes, sleep apnea, heart disease, stroke, fatty liver disease. Another issue is Body dissatisfaction not being happy with your body, avoiding situations where you may have to be in your swimmers. Matt has always been active through surfing and indoor and outdoor cycling but his temptation and desire for carbohydrates, sugar and alcohol has seen the weight stack on.  After assessing Matt’s fitness levels, goals and review any medical conditions, Ryan’s plan is to facilitate a complete health and fitness program. This includes a daily training schedule with a variety of fitness activities, a health plan that includes diet recommendations, hydration, intermittent fasting and other lifestyle factors such as sleep. As a start to Matt’s health and fitness journey, Ryan has increased daily activity and weight training. This includes walking or surfing each morning, a one-hour cardio and weight training session three times per week, and an intense PT session twice a week. This additional training and movement will dramatically increase the calories that Matt will burn per week. From a diet perspective Matt will immediately eliminate processed foods, added sugar, food colouring and flavouring. Ryan has advised to increase wholefoods, quality protein and fats and to start intermittent fasting, whereby Matt will eat his first meal at 11am and next meal at 6pm.  A combination of increased movement, better food choices and improving his lifestyle factors Matt is being set up to achieve his goals within 12 weeks. Matt’s journey will be followed and covered throughout the 12 week period to [...]



The Country Club tennis courts are now open for members and guests. Bookings are essential and members must adhere to social distancing measures, these include 2 people per court and no spectators. The people on the court can be coach and player or two players only. Cost is $10 per hour for members ($15 for non-members). Courts will be open Monday to Saturday from 7.00am – 2.00pm To book a court please phone reception on 5699 9070 Please review code of conduct here



Sophia from Totale Health describes the importance of magnesium for your health and foods that you can consume to increase your magnesium intake. Why is Magnesium Essential? Magnesium is an essential nutrient that plays a vital role in the activity and structure of over 300 enzymes in the body. It is linked to many body processes, including muscle, nerve, and bone health, and mood. This nutrient is needed in our body to regulate and produce hormones, helps support the nervous system (reduce tension, stress and anxiety), help restore electrolytes lost and reduce inflammation and pain. Magnesium is important as it helps restore focus and sleep, it's a cofactor for energy production, it helps regulate blood glucose levels, supports a healthy immune system, it's a cofactor in neurotransmitter synthesis, supports detoxification and bone health. Which foods are high in magnesium? Consuming fresh fruit and vegetables such as leafy greens, avocado, beans and banana are high in magnesium. Nuts and whole grains are also important, such as almonds, brazil nuts, cashews, legumes, pumpkin and chia seeds and whole grains. Salmon is also a good source of magnesium and for a small treat, you can enjoy dark chocolate (but in moderation). Another way to increase magnesium levels is to try a warm bath with magnesium salts, this helps to promote relaxation, reduce cramping and pain within the body. For more of Sophia’s blogs visit Totale Health Website. Back to What’s On and Blogs

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